Today’s Workout: Lunge combo works lower body

Friday

It doesn’t take much when it comes to exercising your lower body. As long as you are not sitting, you are getting some level of physical fitness in your legs.

Your legs are getting a workout from walking here to there, during cardio and during specific toning exercises. By adding a weight, you’ll see the most amount of change.

Our move today is a front and back lunge combo. This move will be working your quadriceps, hamstrings and glutes. Your core also benefits from the balance and stability to execute this exercise. You will need a set of light to medium hand weights if you want the added resistance; otherwise focus simply on the move.

Begin by standing tall, holding your chest up and engaging your core. If you plan to use weights, grasp them in each hand by your side, otherwise just place your hands on your hips.

Start by stepping out front with one leg, leading with your heel. Bend in the front knee, keeping it behind your front toe. Your back leg will have the weight bearing on your toes and that knee pointed toward the ground. The idea is to have both knees bent at a 90-degree angle.

Once you reach your deepest point, press back up to a standing position, and swing the front leg toward the back to drop into your back lunge.Keeping the focus on the leading leg, continue this front and back lunging motion for at least eight to 10 times. Take a small break and switch legs.

Keep a slower pace, as balance is a factor. Give yourself at least three sets on each side. This move is great to add into any lower body routine or on its own when you need that extra little something.

— Marlo Alleva, an instructor at Gold’s Gym and group fitness coordinator at Fontaine-Gills YMCA, can be reached at faluvzpa@msn.com.

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